Tomatoes are a popular and versatile ingredient used in many dishes, and tomato sauce is an especially popular condiment.
But if you’re watching your carb intake, you may be wondering just how many carbohydrates are in tomato sauce. Read on to find out more about the carb content of this common condiment.
What Is Tomato Sauce?
Tomato sauce is a savory, slightly tangy sauce made from tomatoes. It can range from thick and chunky to thin and smooth and usually include herbs, spices, and other flavoring ingredients like garlic or onion.
Tomato sauces are used as a condiment or in recipes such as pizza or pasta dishes.
What Are Carbohydrates?
Carbohydrates are one of the three main macronutrients, along with fat and protein.
Though often demonized by the food and diet industries, carbohydrates provide your body with energy and can be found in a wide variety of foods, from grains and starchy vegetables to milk and fruits.
Carbs come in two main forms: simple carbs which are quickly digested and broken down into sugar, and complex carbs which take longer to break down and provide a more sustained release of energy.
Carb Content Of Tomato Sauce
Tomato sauce usually contains around 7–10 grams of carbohydrates per 100g serving. This amount is fairly low, making tomato sauce a good choice for people watching their carb intake.
However, different brands or recipes for tomato sauce may contain more or less carbs depending on the ingredients used.
For example, some recipes may use additional sweeteners such as sugar or honey, which will increase the carbohydrate content of the sauce. If you want to keep your carb intake low, look for tomato sauces labeled as “low sugar” or “no added sugar.”
The Benefits Of Eating Carbs
Despite a bad reputation, carbs are an essential part of any balanced diet, and can actually offer several benefits. These include:
An Energy Boost
Because carbs are quickly broken down into sugar, they can help provide your body with a quick burst of energy. This makes them great for pre-workout fuel or to get you through the afternoon slump.
Promotes Brain Function
In addition, including carbs in your diet can help promote healthy brain function.
Complex carbs can help provide your brain with a sustained source of energy, while other types of carbs act as “fuel” for your neurons.
Aids With Digestion
Carbs can also help aid in digestion. Complex carbohydrates are a source of fiber, which helps to keep your digestive system running smoothly and regularly.
Additionally, some types of carbs can act as prebiotics, helping to feed the good bacteria in your gut and keep your microbiome healthy.
Supports Immune System Function
Carbs can also help to support your immune system. For instance, complex carbs provide your body with essential vitamins and minerals like magnesium and zinc, which are important for keeping your immune system running at its best.
One surprising advantage of carbs is that they can act as a mood booster, helping to encourage positive feelings and reduce stress and anxiety.
Studies have shown that certain types of carbs can trigger the release of serotonin, a hormone that has been linked to improved mood.
Including healthy sources of carbohydrates in your diet is also important for weight management.
Carbs are digested more slowly than other macronutrients, meaning they can help you feel fuller for longer and reduce your calorie intake.
What Are The Downsides Of Carbs?
As we have mentioned, carbs are an essential part of any balanced diet and offer a variety of benefits. However, it is important to remember that not all carbs are equal, and some types may have a negative impact on your health. Some of the main issues to watch out for include:
Excessive Intake Of Simple Carbs
Simple carbohydrates, such as those found in candy and soft drinks, can provide a quick burst of energy, but they lack any real nutritional value.
Eating too much of these types of carbs can lead to weight gain and blood sugar spikes and crashes. Additionally, regular consumption of processed sugar can increase your risk for heart disease, diabetes, and other chronic conditions.
Refined grains, such as white bread and white rice, are made from grains that have had the bran and germ removed.
This means they lack essential vitamins and minerals and can cause a spike in blood sugar levels.
In contrast, whole grain foods provide more sustained energy release and are a source of dietary fiber, which helps with digestion.
Tasty Tomato Sauce Recipe
One of the best ways to ensure that you are getting plenty of healthy carbs in your diet is to make your own food.
This tomato sauce recipe is easy to make, tasty, and packed full of nutrient-rich ingredients such as tomatoes, onion, and garlic.
- 2 tablespoons olive oil
- 1 large onion, minced
- 4 cloves garlic, minced
- 2 cans (28 ounces each) diced tomatoes with juice 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and freshly ground black pepper to taste
1. Heat the olive oil in a large saucepan over medium heat. Add the onion and garlic, and cook until softened and fragrant, about 5 minutes.
2. Add the diced tomatoes with their juice, tomato paste, oregano, and basil. Season with salt and pepper to taste.
3. Bring the sauce to a simmer and cook for 30 minutes, stirring occasionally. Taste and adjust seasoning if needed.
4. Serve warm over your favorite pasta or use it as a pizza sauce!
How Can I Enjoy Tomato Sauce?
Tomato sauce is a versatile condiment that is delicious on a variety of dishes. Some of the most popular ways to enjoy it include:
Spaghetti has long been one of the most popular dishes to serve with tomato sauce. ‘Whether you opt for a classic marinara sauce or a creamy alfredo, spaghetti is sure to be a hit with your dinner guests – and is a perfect meal for when you need a fast, efficient dinner plan with minimal prep and fuss!
Pizza and tomato sauce go hand in hand! Whether it’s the classic thin crust style or deep dish, pizza is always made better with tomato sauce.
Lasagna is a classic Italian dish that is both delicious and filling. Layering the sheets of pasta, cheese, and tomato sauce makes for an irresistible combination.
Stuffed Bell Peppers
Stuffed bell peppers are a delicious way to enjoy tomato sauce.
Simply stuff your peppers with a mixture of brown rice, ground beef, and vegetables, top with your favorite tomato sauce, and bake until golden.
Baked fish is an easy and healthy dinner idea that can be made in minutes. Top any firm white fish with tomato sauce and your favorite herbs, and bake until cooked through.
Are There Any Downsides To Tomato Sauce?
As we have seen, tomato sauce is a great way to enjoy healthy carbs in your diet, but there are some risks to be aware of – these include:
Can Be High In Sodium
In some cases, tomato sauce is high in sodium, with some varieties containing up to 600 milligrams of sodium per serving. Consuming too much salt can increase your risk for high blood pressure and heart disease.
Tomato sauce can also be high in sugar, depending on the ingredients used. Too much sugar in your diet can increase your risk for obesity and diabetes, so make sure to read the label before purchasing.
Finally, some brands of pre-made tomato sauce contain added preservatives to extend their shelf life. These chemicals have been linked to a variety of health issues, so it’s best to avoid them if possible, and stick to making your own.
Tomato sauce can be a great way to get healthy carbs in your diet. However, it’s important to read the label and watch out for added sodium, sugar, and preservatives.
Make sure to enjoy tomato sauce in moderation as part of a balanced diet, and you’ll be sure to reap the benefits!